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The One Where Steam Talks About Q’ing

QIC: Steam Engine

Date: 07/07/2020

PAX: Friar Tuck, Nordictrack, Postman, Blue, Cleaver, Dundee, Geek Squad, Hasbro, Slois Lane, White Lightening, Ducktales

Conditions: Humid with a real feel of 78 degrees

Disclaimer: Not a professional, know your limits, and here on your own free will.

COP:

Burpee OYO 1x

Up Straddle Hop IC 12x

(Switch leg) Up Straddle Hop IC 12x

Alternating Toe Taps IC 12x

Windmill IC 12x

Imperial Walker IC 12x

3rd Grade Exercise IC 12x

Squat IC 12x

Q101 Notes

Show up early and be energetic

Set the tone, welcome the PAX, establish your command

Disclaimer: Does have legal significance

Needs to include

I am not a professional

You are participating at your own risk

You are responsible for your own well being

You are here voluntarily and you are not paying to be here

Know your limits and do the best you can

Proper Cadence is:

“The Next Exercise is ___” a clear and concise command

The PAX repeat the exercise name to demonstrate understanding

“Starting Position…Move” Starting Position is the information and Move is the command.

“In Cadence…Exercise” In Cadence is the information and Exercise is the command. 

PAX repeats “In Cadence” to demonstrate understanding. 

“1, 2, 3, “ then the PAX calls rep

Your Cadence must match the called exercise/ body movements

Change your voice inflexion on last rep, which signals to the PAX that we are ending. 

“Recover” at the end of the called exercise. Important command to let everyone know we are finished. 

Dealer’s Choice: each PAX got to call an exercise using the proper cadence

Beer Truck Burpees OYO 10x

The Thang

Stroll to parking lot

End of parking lot to cones (or 5 parking spots)

Exaggerated Skip down and back

Butt Kickers down and back

Karaoke down and back

Forward Lunge down and back

Reverse Lunge down and back

Toy Soldier down and back (Arms stretched out and swing leg forward towards your arms)

T Toy Soldier down and back (Arms extended away from body to make a “T” shape and swing leg towards its respective arm ie swing left leg out to left arm and right leg to right arm. 

Exaggerated Skip down and back 

Next find a parking spot preferably where 4 parking spots intersect. 

4 corners:

Side to Side Hop IC 15x

Front to Back Hop IC 15x

4 corners IC 15x

Criss Cross IC 15x

Mary: 

LBC IC 12x

RBC IC 12x

Pretzel IC 12x

(Switch sides) Pretzel IC 12x

Hello Dolly IC 12x

Rosalita IC 12x

Flutter Kicks IC 12x

Big Boy Situps OYO 12x

Time

Count-O-Rama

Name-O-Rama

WOD:

More Q notes

Most Important thing: It’s Not About You!

Your #1 Job as a Q is the safety of the PAX

Planning not just the exercise, but the explanations, transitions and your BOM.

Better to have too much than not enough

Utilize a Sweeper to keep eyes on the 6

Have PAX count off for rest times

Think about the weather, amount of day light, size of the PAX, and fitness level of the PAX

Do I need any equipment cones, light sticks, coupons, 

Make sure you can do the exercise “If you can’t do it don’t Q it.”

Always wear a watch. 

Never leave a man behind

COT (Circle of Trust) and BOM (Ball of Man)

Count-O-Rama

Name-O-Rama

Hospital Name, Age, F3 Name

Every man calls out his F3 Name and the PAX repeat it

PAX calls “Respect” for those over 50

FNGs (Friendly New Guy)

Every FNG gets a F3 name at the close of Name-O-Rama

Blackblast

BB should be posted within 24 hours of beatdown

BB are important and you owe it to the PAX

Moleskine: Just want to apologize for getting this BB out late. Got home yesterday to a home without power. Guessing a tree fell down while at work and I didn’t get power until 8:40 PM and was starting to wind down at that time. Also, felt great getting to Q at Huey and glad Ducktales allowed me to sprinkle in some Q 101 knowledge into my beatdown.

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The One Where Steam Engine Q’s at Huey

QIC: Steam Engine

Date: 6/23/2020

PAX: Ducktales, Couch Potato, Milkman, Geek Squad, Hasbro, Blue, Roomba, Gretel

AO:Huey

Conditions: Cool 68 degree. Rain new better than to show up.

COP:

Burpees OYO 5x

SSH IC 12x

Alternating Toe Taps IC 12x

Imperial Walker IC 12x

Windmill IC 12x

3rd Grade Exercise IC 12x

Infinity Plank

Alternating Toe Taps IC 12x

Merkins OYO 5x

Plank Jacks IC 12x

Merkins OYO 5x

Plank March IC 12x

Merkins OYO 5x

Recover

Mosey to Pavilion

Wall Sit w/ Muhammad Ali IC 12x

Recover

Wall Sit w/ Joe Frazier IC 12x

Recover

Wall Sit w/ Shoulder Press IC 12x

Recover

Wall Sit w/ Bus Driver IC 12x

Recover

Wall Sit w/ Moroccan Night Club IC 12x

Recover

Now pull all the wall sit exercises together

Wall sit w/ Muhammad Ali IC 12x, Joe Frazier IC 12x, Shoulder Press IC 12x, Bus Driver IC 12x, and Moroccan Night Club IC 12x

Recover

Mosey to back parking lot for some Animal Crossing

Bear Crawl down parking lot and back

Duck Walk down parking lot and back

Frog Jump down parking lot and back

Backward Bear down parking lot and back

Crab Walk down parking lot and back

Circle up for a light Shoulder Blaster

Little Baby Arm Circles IC 10x

Reverse Little Baby Arm Circles IC 10x

Chinook IC 10x

Reverse Chinook IC 10x

Moroccan Night Club IC 10x

Overhead Clap IC 10x

Seal Clap IC 10x

Big Baby Arm Circles IC 10x

Reverse Big Baby Arm Circles IC 10x

Mosey to the resting grounds of the Watch Tower for a long Mary

RBC IC 12x

LBC iC 12x

Hello Dolly IC 12x

Rosalita IC 12x

Box Cutters IC 12x

Pretzel IC 10x

Switch side Pretzel IC 10x

Heel Taps IC 12x

Big Boy Sit Up OYO 10x

Dealers Choice

Burpees OYO 10x

Side Plank both sides

Big Boy Sit ups

Time

Count-O-Rama

Name-O-Rama

Announcements: 4th of July Convergence check slack for details.

Ducktales is making a 12 man team for the Blue Ridge Relay join BRR channel if intrested

Prayer Request

WOD: “If you are going to be angry be angry about the right think” Father Arthur Howard . He said this during his homily a couple weeks ago talking about people protesting BLM and COVID-19 CDC guidelines. You can assume which one is more important. I also took the message as life while pull you in different directions and you need to decide where you will focus your energy. Are you focusing your energy at the right things or are you wasting your energy being mad at something like someone at Starbucks misspelling your name. Take time and see where you are focusing your energy and where you are angry at the wrong things.

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Steam Engine Meets SmackDown

QIC: Steam Engine

Date: 05/28/2020

PAX: Burrito, Recycle, Hambone, Blue, Pediasure, Prosciutto, Afterbirth, Dundee, Bumblebee, NordicTrack, Laces Out, Ashley Madison, Snatch

AO: SmackDown

Conditions: Rain stopped and Sky Q blessed us with a cool 68 degree morning

COP:

Burpees OYO 10x

Alternating Toe Taps IC 10x

Imperial Walkers IC 10x

Windmill IC 10x

4th Grade Exercise IC 10x

Squat IC 10x

SSH IC 10x

Mosey to end of bleachers

Thang: Series of exercises performed starting one end of the bleachers and going towards the opposite end

Burpees OYO 5x

High Knees down Hold Al Gore IC 10x High Knee back

Burpees OYO 5x

Butt Kickers down Hold Al Gore IC 10x Butt Kickers back

Burpees OYO 5x

Forward Lunge down Hold Al Gore IC 10x Forward Lunge back

Burpees OYO 5x

Backwards Lunge down Hold Al Gore IC 10x Backwards Lunge back

Burpees OYO 5x

Bear Crawl down Hold Al Gore IC 10x Bear Crawl back

Burpees OYO 5x

Backwards Bear down Hold Al Gore IC 10x Backwards bear back

Mosey to end zone and circle up

Shoulder Blaster:

Little Baby Arm Circles IC 10x

Reverse Little Baby Arm Circles IC 10x

Moroccan Night Club IC 10x

Chinook IC 10x

Reverse Chinook IC 10x

Big Baby Arm Circles IC 10x

Reverse Big Baby Arm Circles IC 10x

Overhead Clap IC 10x

Seal Clap IC 10x

Planks:

Alternating Shoulder Taps IC 10x

Right Hand Annie IC 10x

Left Hand Annie IC 10x

Plank Jacks IC 10x

Plank March IC 10x

Mosey to Flag for Mary

LBC IC 10x

RBC IC 10x

Flutter Kick IC 10x

Hello Dolly IC 10x

Rosalita IC 10x

Big Boy Sit Ups OYO 10x

Freddy Mercury IC 15x (Selected by Laces Out)

Burrito Special (Buritto selected last Mary exercise)

Time

Count-O-Rama

Name-O-Rama

News: Check Slack for updates

WOD: Read book titled The Talent Code and talks if talent exist. Broken down talent can be summed up to someone who is passionate about something that they are willing to make sacrifices and work hard to be successful. We say Tom Brady is talented but if that was true why was he not drafted in the first two rounds of the NFL draft. Once drafted Brady put in countless hours working out, watching film, and perfecting his craft. So in a way talent doesn’t exist. I will use Ohms as an example. Some might say he’s a talented runner but I witnessed him starting his running journey. I’ve seen the hard work he has put into running and his commitment to become that talented runner we see now. But it wasn’t done over night it was a process.

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Workout Brought to You by the Letter B as in Burpee

QIC: Steam Engine
Date: 05/16/2020
PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
AO: Landfill
Conditions: Nice warm day felt like 66 degrees.

Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
COP:
1 Burpee OYO
Imperial Walkers IC 10x
2 Burpees OYO
Alternating Toe Taps IC 10x
3 Burpees OYO
Windmill IC 10x
4 Burpees OYO
Cherry Pickers IC 10x
5 Burpees OYO
High Knees IC 10x
6 Burpees OYO
Butt Kickers IC 10x
7 Burpees OYO
Wide High Knees IC 10x
8 Burpees OYO
Squat IC 10x
9 Burpees OYO
SSH IC 10x
10 Burpees OYO
10 count
Mosey to small pavilion
10 count
1o Burpees OYO
Little Baby Arm Circles IC 10x
Reverse Little Baby Arm Circles IC 10x
Moroccan Night Club IC 10x
Chinook IC 10x
Reverse Chinook IC 10x
Over Head Clap IC 10x
Seal Clap IC 10x
Big Baby Arm Circles IC 10x
Reverse Big Baby Arm Circles IC 10x
Mosey to be parallel to playground
5 Burpees OYO forward lunge
Squats IC 10x reverse lunge
10 Burpees OYO forward lunge
Squats IC 20x reverse lunge
15 Burpees OYO forward lunge
Squats IC 30x reverse lunge
10 count
10 count
Mosey to soccer fields and pick up  Dwayne along the was
10 Burpees OYO
10 Count
Curls IC 10x
Shoulder Press IC 10x
Bent Over Row IC 10x
Bench Press IC 10x
Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
Mosey to pavilion for Mary and returning your Dwayne along the way.
10 Burpees OYO
LBC IC 10x
9 Burpees OYO
RBC IC 10x
8 Burpees OYO
Flutter Kicks IC 10x
7 Burpees OYO
Hello Dolly IC 10x
6 Burpees OYO
Rosalita IC 10x
5 Burpees OYO
Ankle Taps IC 10x
4 Burpees OYO
Big Boy Sit Ups 5 OYO
3 Burpees OYO
High Plank (Hold)
2 Burpees OYO
Low Plank (Hold)
1 Burpees OYO
Had a couple of seconds left and wanted the PAX do get their money’s worth
Wall Sits IC 10x
Time

COT
Count-o-rama
Name-o-rama
WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.

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I Need Longer Gloves

QIC: Steam Engine
Date: 05/11/2019
PAX: Fissure, Ringwald, Uncle Fester, Doodles, She Shed, Fly-By
AO: The Landfill
Conditions: Rain held up for the beatdown but left plenty of puddles for us to play in.

Disclaimer: Hello, I am Steam Engine. I will be on Q you know the drill I am not a pro and you are here on your own free will.
Side Note: Being Mother’s Day weekend I got my inspiration for this beat down from the Rosary. If anyone knows about the Rosary you pray a series of Hail Mary’s, Our Father, and Glory Be. To show our respect to the mother of Jesus we won’t be praying the rosary this time but instead do an ab exercises for every Hail Mary. Get it.
The Thang
Cross (Apostle Creed) (5 Burpees)

  1. Our Father (20 SSH)
  2. Hail Mary (10 LBC IC)
  3. Hail Mary (10 RBC IC)
  4. Hail Mary (10 Flutter Kicks)

Glory Be (20 Curls IC)

  1. Our Father (20 SSH)
  2. Hail Mary (7 American Hammer IC)
  3. Hail Mary (7 Superman IC)
  4. Hail Mary (7 Australian Snow Angels IC)
  5. Hail Mary (7 American Hammers with Coupon IC)
  6. Hail Mary (7 Hello Dolly IC)
  7. Hail Mary (7 Rosalita IC)
  8. Hail Mary (7 Box Cutters IC)
  9. Hail Mary (7 Dying Cockroach IC)
  10. Hail Mary (5 Outlaw CW OYO & 5 Outlaws CCW OYO: Make O’s with your feet)
  11. Hail Mary (17 100s IC:legs straight at a 45 degree angle of ground, heand and shoulders off ground. Arms by your side with palms facing down do quick 6 inches pulses with arms until you reach 100 ) Clearly underestimated how difficult this one would be. 

Glory Be (20 Shoulder Press)

  1. Our Father (20 SSH)
  2. Hail Mary (Boat Canoe)
  3. Hail Mary (Captain Thor OYO)
  4. Hail Mary (7 Pretzel IC)
  5. Hail Mary (7 Freddie Mercury IC)
  6. Hail Mary (7 Monkey Crunches OYO: regular sit up but touch your ankles when you come up and go back down)
  7. Hail Mary (7 Never Cross Dolly IC: Iron Cross  with Hello Dolly)
  8. Hail Mary (7 High Plank IC)
  9. Hail Mary (7 Pickler Pounder IC)
  10. Hail Mary (7 Hollywood IC) We got our front and back wet might as well get the sides. 
  11. Hail Mary (7 Hollywood IC)

Glory Be (20 Bench Press)

  1. Our Father (20 SSH)
  2. Hail Mary (7 Heavy Freddies IC: Freddy Mercury’s holding coupon 6 inches from the ground)
  3. Hail Mary (Homer to Marge)
  4. Hail Mary (7 Low Plank IC)
  5. Hail Mary (7 Low Pickle Pounders)
  6. Hail Mary (7 Ankle Taps IC)
  7. Hail Mary (7 Sweat Angels IC: Double Dolly. Arms and Legs 6-inches off the ground)
  8. Hail Mary (7 Windshield Wipers IC)
  9. Hail Mary (7 Big Boy Sit Up OYO)
  10. Hail Mary (7 Heel Tap IC: Legs table top position bring one leg down where heel taps ground then alternate legs)
  11. Hail Mary (7 Hatching Butterfly OYO) seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.

Glory Be (20 Bent Over Row)

  1. Our Father (20 SSH)
  2. Hail Mary Partner up (10 Standing Twist with coupont IC)
  3. Hail Mary (7 Imperial Walker IC)
  4. Hail Mary (7 Chopping Wood OYO each side: Coupon chest level bring down outside right foot and extend diagonally across body)
  5. Hail Mary (7 Coupon Halo CW OYO: Make a big circle around upper body using coupon)
  6. Hail Mary (7 Coupon Halo CCW OYO)
  7. Hail Mary (7 Side Plank IC)
  8. Hail Mary (7 Side Plank Opposite side IC)
  9. Hail Mary (7 Straight Leg Raises IC)
  10. Hail Mary (7 Crunchy Frog IC)
  11. Hail Mary (Alphabet OYO)

Glory Be (20 Bench Press)

  1. Our Father (20 SSH)
  2. Hail Mary (7 LBC IC)
  3. Hail Mary (7 RBC IC)
  4. Hail Mary (7 Hello Dolly IC)
  5. Hail Mary (7 Rosalita IC)
  6. Hail Mary (7 Box Cutters IC)
  7. Hail Mary (7 Freddy Mercury’s IC)
  8. Hail Mary (7 American Hammers IC)
  9. Hail Mary (7 Pretzel IC)
  10. Hail Mary (7 Big Boy sit-ups IC)
  11. Hail Mary (5 Asheville Abs IC)

Time: we were close to completing but had to return the Dewayne’s back to their proper home and do COT. Below are the final two exercises.
Glory Be (20 Shoulder Press)
Medallion Closing Hail, Holy Queen (10 Burpees)

Count-o-rama
Name-o-rama
WOD:
“The gap between what you are and what you want to be is only as large or small as your commitment. ”
“But the I was dedicated in so many other ways, too… getting to sleep earlier, not cheating on my diet, drinking water as opposed to other beverages. There’s a lot of different things that go into that word dedication and discipline.” – Pat Downey
A lot of people talk about commitment and dedication and it is always one-dimensional. People want to get healthy and say they are committed to going to the gym X  amount of times a week. But being healthy is more than going to the gym it is getting rest, eating the right things, and doing the right things when you are not in the gym. I feel like F3 get’s it you come bc you want to be healthier but not only does it challenge you physically but mentally and spiritually. You gain men that call you out when you are slacking and will help you stay committed to the right things.
 
Announcements:
Memorial Day convergence at the Dame

Moleskin
An hour beatdown of nothing but Mary was not the best idea after a storm. We got to splash around making sweat ankles and Australian Snow Angels. Our tailbone and cheeks were sore from the ground.
Quote of the day came when we did low planks to my side Doodles just states “Wish I had longer gloves” at that moment we lost it. Thanks for that memorable moment Doodles.
Honorable mentions was “Dude I’m squishing” which I think we all were. We were pretty much a human sponge soaking up all the water from that parking lot.

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Almond Joys and Burpees

QIC: Steam Engine
Date: 02/16/2019
PAX: Skitch, Money Ball, Doodles, Fissure, V-Squared, Iron Butt (Respect), Initech, Sunburn (Respect), Jabooti
AO: Landfill
Conditions: Calm 53 degrees

Disclaimer: I am not a professional painter/artist nor am I a Clemson fan. Seriously, I am not a professional trainer and you are here on your own free will. Push yourselves this morning if you need to modify as necessary. If you get hurt we will help you to your car and point you to the right direction.
COP:
Burpees OYO 10x (Newly painted shovel flag was on site just wanted to start with some burpees)
Imperial Walker IC 20x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Moroccan Night Club IC 10x
Cherry Pickers IC 10x
Big Baby Arm Circles IC 10x
BBAC Reverse IC 10x
The Thang
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Shoulder Press IC 15x
Wall Sits with with Bus Driver IC 15x
Now put them all together
Wall Sits with Muhammad Ali’s, Joe Frazier’s, Shoulder Press, Bus Driver IC 10x each exercise
10 count
Extended mosey to bottom gate
10 count
Indian Run to next parking lot (front man carries ruck while last man does 5 squats and sprints to the front and gets the ruck)
10 count
Parking Lot  #1
Lunge walk to the end of lot do 10 squats and backwards lunge back
Hold Al Gore til the 6 arrives
Rinse and Repeat 3x
Bernie Sanders to next parking lot
Parking Lot #2
Bear Crawl to the end of lot do 10 merkins and backwards bear back
Hold Plank til the 6 arrives
Rinse and Repeat 2x
Indian Run to top parking lot
Find a nice Dwayne
Hammer Time
American Hammer IC 15x
American Hammer with Coupon IC 10x
American Sledgehammer (place all the Dwayne’s in one pile and make a line. First PAX picks up Dewayne and passes it to the next PAX and Dewayne gets passed down. Do this til all Dewayne’s are at the end and then return them back.)
Mary
LBC IC 10x
RBC IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Pretzel IC 8x
Pretzel Switch IC 8x
Burpees OYO 10x
Time

Count-o-rama
Name-o-rama
Got hit with 25 burpees due to the FNG challenge
Prayer Request: That the burpees come easy and we have the strength to do them
WOD: Forgot to say my WOD due to the looming burpees and completely forgot. But it was what my shirt read “No one fights alone”. Live is tough without people. Take the time to check in with your loved ones and your F3 brothers.

Moleskin:
Mumble Chatter was very limited but enjoyed the company of these HIM.
Made good on my bet and painted the shovel flag and got Fissure a bag of almond joy’s.
If we learned anything do not bet against Clemson.

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Back to the Basics

QIC: Steam Engine
Date: 12/08/2018
PAX: Prosciutto, Picasso, Mr. Clean, Free Candy
AO: Landfill
Conditions: A cold and rainy 41 degrees

Disclaimer: I am not a professional, you are here on your own freewill, if you get hurt we will help you to your car, push yourself this AM but modify if you need to.
Flag Penalty: Burpee OYO 10x
COP:
SSH IC 10x
Imperial Walker IC 10x
Alternating Toe Touches IC 10x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles (LBAC) IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Chinook Reverse IC 10x
Macaroon Night Club IC 10x
Burpee OYO 10x
The Thang: Find a Dwayne Johnson if you do not have a ruck
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x (All about form so we took it nice and slow. Made sure we could pinch a penny between our shoulder blades.)
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
Burpee OYO 10x
Strap on your ruck or if you have a Dwayne carry him down to the middle parking lot
Burpee OYO 10x
Infinity Plank:
Alternating Shoulder Taps IC 10x
Annie (Right Hand) IC 10x
Annie (Left Hand) IC 10x
Plank Jack IC 10x
Merkins OYO 10x
Shoulders were screaming so had to pause the Infinity for a quick 10 count
Plank March IC 10x
Mountain Climbers IC 10x
Peter Parker IC 10x
Parker Peter IC 10x
Merkin OYO 10x
Burpee OYO 10x
Mosey back to the Pavilion
Burpee OYO 10x
LBC IC 10x
RBC IC 10x
Flutter Kicks IC 10x
Freddy Mercury IC 10x
Pretzel IC 10x
Get your weight (somewhere during our mosey Dwayne grew up and became Rookensteinbergfränkenwitz)
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Dying Cockroach IC 10x
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Asheville Abs IC 10x
Still had 60 seconds left after Asheville Abs so you had to improvise
Plank (hold for 60 seconds)
Time

Count-o-rama
Name-o-rama
WOD: Seeing as the Irish are heading to the College Football Playoffs what better way to end the beat down than reminding the HIM to “Play Like A Champion Today.” To sum it up sometimes conditions aren’t ideal and you might not be having the best day/week/year or whatever but that doesn’t mean to give up. All you can ever do is show up and give it your best.

Moleskin
Mr. Clean grabbed a HUGE Dwayne and earned the nickname of Rookensteinbergfränkenwitz.
Also found out that Ruck rhymes with everything.
During Bent Over Rows some of us had flashbacks to The Count’s Perfect Form Ted Talk.
Picasso’s zipper on his Ruck broke so Ruck’s are not indestructible.
Attempted to get more people to call Fissure Almond Joy. We will see if it work.

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In This Corner

QIC: Steam Engine
PAX: Geek Squad, Radiohead, Ducktales
AO: Huey
Date: 09/20/2018
Conditions: A modest 70 degrees give or take. I’m not a meteorologist and I forget to look at the temp in the AM.

Disclaimer was given as we gathered our water jug and headed over to the basketball court.
COP:
Windmill IC 12x
Cotton Pickers IC 12x
Imperial Walkers IC 12x
Alternating Toe Touches IC 12x
Little Baby Arm Circles IC 12x
LBAC Reverse IC 12x
 
Explained how I was upset that I missed probably the best boxing match of the year on Saturday. So this Q is inspired by boxing we will have 12 3 minute rounds. So in this corner:
Corner 1:
1. Jump Rope
5. Jump Rope
9. Jump Rope
Corner 2:
2. LBC
6. RBC
10. American Hammers
Corner 3:
3. Burpee
7. Jump Squat
11. Bear Crawl
Corner 4:
4. Shoulder Press
8.  Curl
12. Bent Over Row
 
Start the round in one of the corners and after 3 minutes rotate to the next corner to start the next round.
Time

Count-o-rama
Name-o-rama
Prayer Request:
Families affected by Hurricane Florence
Health people on the IR list mostly the guys from the Huey and the hammy.
Announcement:
September 22: Memphis GrowRuck. Free spot available talk to Ducktales for details
October 13 :training day. Nashville AO will make the trip to lead a Q School.
WOD: Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. – Muhammad Ali
Go out and try new things.
 

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Omaha

QIC: Steam Engine
Date: 09/01/18
PAX: Best In Show and Back Pew
AO: Landfill
Conditions: Football weather
Disclaimer: Not a pro, here on free will, push yourself but modify if you need to.

0700 Was the lone HIM debating to put on my running shoes to go for a long run but Best In Show made an appearance. Still with only two HIM had to make an Omaha on the workout.
COT:
SSH IC 15x
Cotton Pickers IC 15x
Windmill IC 15x
Alternating Toe Touches IC 15x
Little Arm Circles Forward IC 15x
LAC Backwards IC 15x
Chinook IC 15x
Moroccan Night Club IC 15x
Back Pew makes an appearance (insert mumble chatter) that is where I realize none of us have a shovel flag thus (insert penalty)
Burpees OYO 10x (shovel flag penalty)
Infinity Plank
Merkins IC 5x
Annie IC 10x (both arms)
Plank Jacks IC 10x
Alternating Shoulder Taps IC 10x
Plank March IC 10x
Merkins IC 5x
Did some decorating by that we moved some benches for the following exercise
Hurdles: PAX hold low plank while guy in the end hurdles over them and holds low plank once he reaches the end.
2x
Side Hurdles 2x
Tunnel of Love: PAX hold a plank while guy in the end army crawls underneath and holds plank once he reaches the end
2x
Some sandbags were left behind for our enjoyment
Overhead carry sandbag to the cones w/ shoulder press OYO 10x at the end
2x
Bear Craw down field and backwards bear back (drew inspiration from Facing the Giants but we had odd numbers so we didn’t have to bear craw with someone on our back)
Sandbag bear same as block bear but sub the coupon with a sandbag
Sandbag Swings IC 6x
Curls IC 10x
Walk back to Shack
Mary:
Asheville Abs IC 5x
Pretzel IC 8x (both sides)
Hello Dolly IC 10x
Rosalita IC 10x
Flutter Kicks IC 10x
Best In Show wanted to test out a new move name to come later
Hold Plank take one leg and move it to the side and back IC 5x (both sides)
He got this move from a YouTube video
LBC IC 10x
RBC IC 10x
Big Boy Situps OYO 10x
American Hammers IC 10x
Time

Count-o-rama
Name-o-rama
Announcements:
Convergence at Chickamauga Dam for Labor Day beatdown
Prayer Request:
All the HIM traveling this Labor Day weekend
WOD: Was going to go with a football quote but saw a tweet that really caught my eye. It was from a man that won an Olympic Gold Medal in wrestling back in 1984 in LA.
“I know God exists. I’ve had too many miracles in my life to deny it” – Mark Schultz
We go through life wondering if God still does miracles and the answer is yes. There are many miracles around us but we live in a fast pace world that we don’t take the time to realize them. Us waking up every morning is a miracle. Growing up and reaching where we are at this moment is a miracle. God works in our lives leading us to where we need to be and meeting the people that will help us reach our goals.
Lastly the reason this tweet caught my eye is that life will throw some pretty bad stuff your way and you have to look at the tiny miracles to get you through the day. Mark lost his older brother when the man who created Foxcatcher murdered his brother. So i can only imagine what it took for Mark to get through that.
 

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Recovery Day

QIC: Steam Engine
Date: 08/21/18
PAX: Geek Squad and Ducktales
AO: The Huey
Conditions: Decent weather for some stretching out
Diclaimer: I’m not a pro, push yourself, modify if necessary,

Still recovering from the GoRuck Tough over the weekend I told the HIM that we would be doing A LOT of stretching and a decent amount of Mary and a dash of shoulders
COP:
Cotton Pickers IC 15x followed by stretching out to the left then right
Good Morning IC 15x
Fire Hydrates IC 15x then other side
Butterfly Stretch
Right Leg in Left Leg Extended try and grab left toe then switch
Butterfly Stretch
T Stretch Right Leg Across Body to Left Hand then Switch Sides
Hip Stretch (On your back bring right knee across body and to the floor then switch sides)
Little Baby Leg Circles IC 15x (Right Leg)
Little Baby Leg Circles IC 15x (Left Leg)
Alternating Knee Pulls IC 10x (Start with right knee to your chest extend out while bringing in left knee hold and switch back)
Big Baby Arm Circles IC 15x
Reverse Bib Baby Arm Circles IC 15x
Little Baby Arm Circles IC 15x
Reverse LBAC IC 15x
Deep Lunge followed by rolling back to your left leg and trying to grab your right foot then switch sides
Plank
Merkins IC 5x
Over under IC 5x
Left Elbow to Right Knee IC 8x switch sides
Finkle Swing 15x both times
Alternating Toe Touches IC 15x
Mary:
LBC IC 12x
RBC IC 12x
Hello Dolly IC 12x
Rosalita IC 12x
Bay City Scissors IC 5x
Side Leg Raises IC 12x (Right Side)
Side Leg Raises IC 12x (Left Side)
Pretzel IC 8x both sides
Asheville Abs IC 5x
Time

Count-o-rama
Name-o-rama
Announcements:
Cam Run 8/25
Fantasy Football draft 8/26